As a time-poor new man I have a small enough window of an evening having rushed home from work, thrown some food down, bathed and put to bed the babbit and then done the washing up from dinner.As I've not got a cellar and a project I'm psyched to get back on the Beastmaker to fill the days between my typically once-a-week climbing window, but less psyched about reigniting old shoulder, elbow or finger problems.So, my question is what do folk do to get warmed up? How much is enough?As a idea, the other night I did about 5 mins of skipping the back yard and swung my arms about a bit, then went down the the cellar, cracked my knuckles and got on with it. I'm currently doing a routine on a Beastmaker 2000 of 5 sec hangs on each of : biggest sloper, 4 finger crimp on top row biggest edge, 3 finger crimp on same edge, middle 2 in the to row 2-finger pocket and 4 finger crimp on the bottom row outside edges. 1 minute rest inbetween. All feet off, all in deadhang position.At present I can manage about 3 rounds of the above, which I'm aware is terrible.
As a idea, the other night I did about 5 mins of skipping the back yard and swung my arms about a bit, then went down the the cellar, cracked my knuckles and got on with it.
I use a weighing scales, which seems to cause great hilarity whenever I mention it here, but which is very simple and effective.
I've posted mine before, but here it is again:5min Pullup bar:3 x 15 sec hang, 15 sec rest, 5 pullups(15 seconds), 15 sec rest, 5 ankles to bar(15 seconds), 15 second rest1 min rest5 min warm up hangs:3 x 10 sec hang bm2k big edge, 20 sec rest 3 x 10 sec hang one hand on bm2k row 2 big edge and 1 hand on lower row outside edge, 20 sec rest2 x 10 sec hang lower outside edge, 50 sec rest2 x 10 sec hang bm2k big edge with weight, 50 sec rest.2 min restFB workout.
12secs hanging from pull-up bar,12secs rest,12secs of pull ups,12secs rest,12secs of angles to bar,12secs rest. Repeat again then rest a couple of mins before moving to the beastmaker.4-sets of 3-hang encores from the big slots with legs in the L-sit position to engage core. Rest 3mins.4-sets of 3-hang encores from the crimps with legs in the L-sit position.Rest 3 mins and that's my warmup over and ready to start max hangs, CWP or repeaters session.
Or have more than 12 seconds rest, it's a warm up ffs.
Quote from: Sasquatch on April 20, 2015, 01:35:15 amThose look remarkably similar Yeah, I got the 12sec interval warm up from you a while back I used to be able to jump straight on the Fboard and warm up doing encores (especially in summer) but as I've pushed into my 30's I've found I need a good pulse raiser first.
Those look remarkably similar
I usually feed the dog. Dunno what to do if you don't have a dog...
usually for me its a 50/100 star jumps, then ten shoulder rotations front and then 10 backwards followed by some theraband sets and then a couple of jug deadhangs.